KMWA (Kingswood Men's Workout Association) had 4 of the 7 PAX this am. For a small fee I can get 6 or more to post to your workout. We had it all - old men (Shoe almost 60), Dr Belding with a new hip (6 weeks out), a West Point graduate, Sideways with his grandmothers ashes in his sand bag, WH in between site visits to the stores, and YHC (just plain old me). Weather was great and the AO is great. What else could a man ask for - never mind.
The Thang: COP with SSH's, Peter Parkers, Mtn Climber, IW's, and 5 burpees.
Grab a coupon (sand bag, weight ball, or large chunk of oak) and mosey over to church parking lot. Pistol carry for a bit and then lunges before stopping at bottom.
Alternating exercise with coupon and run sans coupon up parking lot and back. We did curls, squats, overhead presses, skull crushers and maybe one more.
Mosey up to the building by the park and grab a small paver (leaving coupons behind). Circle up for a few sets of twists with paver in lunge position and some merkins. Focus on form and slow movements. Mosey over to courtyard for some step ups (use only one leg), merkins, step ups, and mary.
Back to drop off pavers and pick up coupons. A few more rounds of exercises with sprints before we mosey back to starting point.
Finish up with bear crawls and one minute of burpees.
NM - Small group but quality matters and we had that. Age ranges was 34 to 59 10/12 and we had options. Those not inclined to run were able to sand bag carry during the sprints. Those not accustomed to coupons got a taste of a gear workout.
No announcements so we finished with a prayer and headed home.